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怎样才能不打呼?这些方法有助于减小呼噜声

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Be honest. Do you know you keep your partner awake at night with snores that could only be described as akin to those a farm animal makes? Or are they the ones who get an elbow to the ribs when they let out an echoing snore around the bedroom?

说实话,你知不知道你的呼噜声吵得另一半半夜睡不着,因为你的呼噜声简直可以与农场动物发出的声音相媲美?亦或者当另一半在卧室里打呼噜的时候,你会用手肘推他/她?
Whoever the culprit is, it would be helpful to get some tips on how to stop it, right? Here are the best tips to stop snoring with some simple lifestyle changes.
无论谁是罪魁祸首,获得一些减小呼噜声的方法总是有益的,对不对?以下是一些最佳建议:做了这些简单的生活方式变化,你就能停止打呼啦。
1. Maintain a healthy weight and diet
1. 保持健康的体重和饮食
Being overweight by just a few kilograms can lead to snoring. Fatty tissue around your neck squeezes the airway and prevents air from flowing in and out freely.
只是超重几公斤就会导致打呼。脖子周围的脂肪组织会挤压气道、阻碍空气的自由流通。
2. Try to sleep on your side
2. 试着侧身睡
Try to sleep on your side rather than your back. While sleeping on your back, your tongue, chin and any excess fatty tissue under your chin can relax and squash your airway. Sleeping on your side prevents this.
试着侧身睡,而非躺着睡。躺着睡的时候,你的舌头、下巴和下巴下的多余脂肪组织会放松、从而压扁你的气道。侧身睡则避开了这一点。
3. Avoid alcohol before going to bed
3. 睡前不喝酒
Avoid alcohol before going to bed. Alcohol causes the muscles to relax more than usual during a normal night's sleep. This added relaxation of the muscles makes the back of the throat collapse more readily, which then causes snoring.
睡前不要喝酒。夜晚睡觉时,酒精会使肌肉比平常更放松。肌肉的异常放松使得咽喉后部更易瓦解、随之而来的则是打鼾。

怎样才能不打呼——这些方法有助于减小呼噜声.jpg

4. Quit or cut down on smoking

4. 戒烟或减少抽烟
Quit or cut down on smoking. Cigarette smoke irritates the lining of the nasal cavity and throat, causing swelling and catarrh. If the nasal passages become congested, it's difficult to breathe through your nose because the airflow is decreased.
戒烟或减少抽烟。香烟的烟雾会刺激鼻腔和喉咙的内壁,造成肿胀和黏膜炎。如果鼻腔堵塞,气流就会减少,那么用鼻子呼吸就会变得十分困难。
5. Keep your nasal passages clear
5. 保持鼻腔畅通
Keep your nasal passages clear, so that you breathe in through your nose rather than your mouth. If an allergy is blocking your nose, try antihistamine tablets or a nasal spray.
保持鼻腔畅通,这样你就可以用鼻子而非嘴巴呼吸。如果过敏症堵塞了鼻腔,那就试着用抗组胺药片或鼻腔喷雾剂。
6. Try an over-the-counter remedy
6. 尝试非处方药良方
The British Snoring & Sleep Apnoea Association website has details of a variety of treatments you can try at home, including pillows, Snore products, mouth-guards, nasal strips and dilators, as well as mouth-breathing devices.
英国打鼾和睡眠呼吸暂停协会的网站详细提供了你可以在家尝试的多种方式,包括枕头、打鼾产品、口罩、鼻带和扩张器以及呼吸设备。

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重点单词   查看全部解释    
allergy ['ælədʒi]

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n. 过敏症,反感,厌恶

联想记忆
X
单词allergy 联想记忆:
源于alert(adj 提防的,警惕的)。对某种物质警觉-过敏
 
elbow ['elbəu]

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n. 手肘,急弯,扶手
v. 用手肘推开,推挤

联想记忆
X
单词elbow 联想记忆:
el旧时量布的长度,大约是小臂的长度;bow(n 弓形)读:埃尔伯(拜仁球星)是拜仁的左膀右臂-肘关节
 
relaxation [.ri:læk'seiʃən]

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n. 松弛,放松,消遣

 
partner ['pɑ:tnə]

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n. 搭档,伙伴,合伙人
v. 同 ... 合

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X
单词partner 联想记忆:
part部分+ner人→合作伙伴
 
alcohol ['ælkəhɔl]

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n. 酒精,乙醇,酒

 
avoid [ə'vɔid]

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vt. 避免,逃避

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X
单词avoid 联想记忆:
a朝向,void空-空城计-避开
 
tissue ['tiʃu:]

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n. (生物的)组织,织物,薄绢,纸巾

 
remedy ['remidi]

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n. 药物,治疗法,补救
vt. 治疗,补救,

 
variety [və'raiəti]

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n. 多样,种类,杂耍

 
association [ə.səusi'eiʃən]

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n. 联合,结合,交往,协会,社团,联想

联想记忆
X
单词association 联想记忆:
as加强+soc社会+ion→社团;联合
 

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